Holding the Dark Season Part One: Chronic Illness, Pain, and Seasonal Flare-Ups
The darkest season of the year is not only something we see. For many people living with chronic illness, pain conditions, or autoimmune disease, it is something the body feels.
As daylight shortens, routines shift, and social demands increase, symptoms often become louder. Fatigue deepens. Pain sharpens. Inflammation flares. This is not imagined, and it is not coincidence.
Interdisciplinary research across psychoneuroimmunology, pain science, rheumatology, and trauma studies shows that prolonged stress can increase inflammatory activity, heighten pain sensitivity, and disrupt immune regulation. Sleep disruption, which is common at this time of year, further compounds these effects. Reduced daylight affects circadian rhythms, mood, and energy. Cold temperatures and decreased movement add physical strain.
For those with trauma histories, the nervous system may already be working harder to assess safety. When the season adds more social vigilance, expectation, and unpredictability, the body often responds by conserving energy or signalling distress.
Alongside the physical experience, many people carry a quieter grief.
There is grief for what the body used to do. Grief for the ease of spontaneity. Grief for the social life that now requires calculation, pacing, and recovery. Invitations arrive, and with them, the pressure to show up in ways that may no longer be sustainable. Declining can bring relief and also loneliness. Attending can bring connection and also a flare.
Research on chronic illness and social participation shows that this ongoing negotiation can deepen isolation and emotional fatigue. When participation consistently costs more than the body can give, people often feel out of rhythm with the world around them.
A Contemplative Lens on Illness, Conditions, and Care
Contemplative traditions rooted in Buddhism understand suffering as arising from conditions. Bodies respond to environments, histories, and relationships. Illness is not a personal verdict. It is an expression of complex systems interacting.
From this lens, care begins with listening. Not forcing the body to comply with seasonal expectations, but responding to what is being communicated now. This approach aligns with trauma research showing that nervous systems settle when experiences are acknowledged and respected.
Care here is relational. It is an ongoing dialogue with the body, rather than a demand for performance.
Grounded Ways of Caring for Yourself in this Season
· Pace as an act of respect. Build rest before and after social engagement. Consider shorter visits, earlier exits, or fewer commitments.
· Protect sleep gently. Consistent wake times and calming evenings support pain regulation and immune balance.
· Redefine participation. Connection can happen through quieter means such as a walk, a call, or shared presence without expectation.
· Track patterns, not blame. Notice what increases flares and what supports steadiness. Use this information to guide choices.
If You are Struggling Right Now
If pain, fatigue, or flare-ups are accompanied by thoughts of wanting to escape your body or your life, you are not alone. These thoughts often arise when the load feels unrelenting.
Support can help hold what feels overwhelming. Trauma-informed care offers space to explore how illness, grief, and nervous system stress intersect, and how to respond with steadiness rather than isolation.
If you are in Canada and need immediate support, you can call or text 9-8-8 at any time. If reaching out feels difficult, consider sharing honestly with one trusted person. You deserve care that meets the reality of your body.